EXERCISE: Gym Workouts Sep.21, 2023: Family Affair + Progressive Overload

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EXERCISE: Gym Workouts Sep.21, 2023: Family Affair + Progressive Overload


Hi friends,

How's your day going?

Now going to Dax Fitness becomes a family affair.🏋️‍♂️👨‍👩‍👧‍👦

My wife encouraged my son to come along, and now he's hooked on fitness. Parenting with good examples has never been more satisfying. Happy to see him mingling about and gaining more knowledge and enthusiasm.


Here are the roster of workouts we did (4x15reps each):

  • DB mid row 20kg or deadlift (my son & I chose 1 of each)
  • BB mid row 40 》50 》60kg or hip thrust (ditto)
  • DB Incline bench fly 30lbs
  • DB Bench press 30kg
  • Cable triceps press down 26.5kg
(By the way: I've made a pretty cool video with these workouts! Check it out here or here ! wink wink 😉🏋️‍♀️)

Then we took out the yoga mat, and complete the session with the following:
  • 4x30s DB fly + leg raise
  • 1x30s plank
  • 1x30s bicycle crunch
  • 1x30s butterfly crunch
  • 1x30s leg raise
  • 1x30s V sit
About increasing the weights for each during sets of workout, I recently learnt the term as "progressive overload.":

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Progressive overload is a fundamental concept in exercise and workouts, commonly practiced in the gym. It means gradually increasing the intensity of your workouts over time to challenge your body and achieve better results. This method involves adding more weight, increasing repetitions, or shortening rest periods, depending on your fitness goals.

The benefits of progressive overload are well-established both through scientific research and practical experience. Firstly, it prevents plateaus in your fitness journey. Doing the same workout or lifting the same weight repeatedly can lead to stagnation, where your body adapts and stops making progress. Progressive overload keeps your workouts fresh and effective.
Secondly, it promotes muscle growth and strength. By consistently pushing your limits, you stimulate muscle fibers to adapt and grow stronger. This is essential for building lean muscle mass and increasing your overall strength.
Furthermore, progressive overload minimizes the risk of injury. Gradual increases in intensity allow your body to adapt and reduce the chance of straining muscles or joints.
Incorporating this principle into your exercise routine can lead to substantial improvements over time. It's not just a gym mantra; it's a scientifically-backed approach that helps you achieve your fitness goals safely and efficiently. Whether you're lifting weights, running, or doing any other form of exercise, applying progressive overload is key to continuous improvement and long-term success in your fitness journey.

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Till our next session, remain resolute and stay motivated!

Yours in unwavering fitness spirit, Gary 💪🌟

Feel free to explore my fitness wisdom on my Blog and Facebook Page, where you'll discover a treasure trove of insights and inspiration. Let's continue to motivate and uplift each other on the journey to being FIT & STRONG! ⚡



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